20 min EMOM (10 rounds per side in 20 minutes)
-5 ATG split squats per side https://www.youtube.com/watch?v=eJcvTOk5TOw
Everyone start unweighted.
Use assistance, elevation or slant board if needed
Work up to no more than 25% of bodyweight per hand for males or 20% for females, on flat ground with hamstrings completely covering the calves. If you don’t have full mobility, stay at a scale (slant board etc) and weight that allows you to balance all aspects of foot, achilles, knee and hip mobility.
Workout 2 =
-100 weighted tibialis raises https://www.youtube.com/watch?v=oRgIQwbsfm4
Experiment with loads but don’t spend more than 5 min on either exercise
Use kettlebells (with shoes), ankle weights or See the following band wrapping technique to add weight to your feet for the tibialis raises
https://www.youtube.com/watch?v=rnSOM0HjggA
If you can’t add weight to your feet then do tibialis raises standing or on slant board (does facing down) according to ability